How Much Protein in Quinoa?

Quinoa is a tiny grain with a strong reputation. This ancient food has been around for thousands of years and was once a staple of the Incan empire. Do you know How Much Protein in Quinoa?

Today, quinoa is widely recognised as a superfood, packed with essential vitamins, minerals, and nutrients that make it one of the most nutritious foods on the planet.

It is gluten-free, high in protein, and an excellent source of fibre, making it a popular choice for those looking to improve their diet and overall health.

In this article, we will dive into the nutrition facts and health benefits of quinoa and discover why it’s become such a popular food among health-conscious individuals.

So, whether you are looking to add some variety to your diet or want to improve your overall health, quinoa is a great place to start. Let’s explore how much protein in quinoa.

What Is Quinoa?

Quinoa is a seed harvested from a plant called Chenopodium quinoa, which is native to South America. It has been a staple food in the Andes Mountains for thousands of years and is now widely recognised as a nutritious and versatile food worldwide.

It is often referred to as a “grain” because it is used similarly to other grains, such as rice or wheat, but it is a seed.

It has a delicate, slightly nutty flavour and a fluffy, slightly crunchy texture, making it a popular ingredient in various dishes, from salads to stir-fries to baked goods.

how much protein in quinoa

Types of Quinoa

The different types of quinoa are as follows:

White Quinoa:

This is the most common type and has a light, delicate flavour and a soft texture. It is often used in salads and other cold dishes because it holds its shape well.

Red Quinoa:

Red quinoa has a slightly nuttier flavour and a slightly firmer texture than white quinoa. It is often used in hot dishes like stews and has a more robust flavour than white quinoa.

Black Quinoa:

Black quinoa is the least common of the three types and has a distinctive, earthy flavour. It has a slightly crunchier texture than the other types and is often used in salads and other cold dishes.

Rainbow Quinoa:

This is a mix of different coloured quinoa, including white, red, and black. It adds colour to any dish and has a slightly nutty flavour.

Black Majesty Quinoa:

This quinoa has a rich, earthy flavour and a slightly crunchy texture. It’s often used in salads and other cold dishes.

Golden Quinoa:

This quinoa has a slightly sweet, nutty flavour and a delicate texture. It’s often used in pilafs and other warm dishes.

Inca Red Quinoa:

This quinoa has a slightly sweeter, nuttier flavour than red quinoa and a firmer texture. It’s often used in hot dishes and has a more robust flavour than white quinoa.

Kiwicha Quinoa:

This quinoa is native to South America and known as “amaranth.” It has a slightly sweet, nutty flavour and a crunchy texture.

Quinoa Nutrition Facts

The nutritional breakdown of One cup (185 grams) of cooked quinoa is as follows:

Nutrition Value

Estimated Value (100gms)


222 kcal


8 g


3.55 g


39 g


5 g


19% of the daily value (DV)

Vitamin B6

13% of the DV

Vitamin E

8% of the DV


39% of the DV


15% of the DV


18% of the DV


51% of the DV


28% of the DV


7% of the DV


22% of the DV

Health Benefits of Quinoa

Quinoa is a highly nutritious food that provides numerous health benefits. The following are some of the key health benefits of quinoa:

Promotes Heart Health:

Quinoa is a good source of heart-healthy unsaturated fats and contains high levels of antioxidants, which can help lower your risk of heart disease.

Supports Weight Management:

Quinoa is high in protein and fibre, which can help you feel full and satisfied. This can help with weight management by reducing your overall calorie intake.

Boosts Energy:

Quinoa is a good source of complex carbohydrates, which provide a slow and sustained release of energy. This makes it a great food for people who need energy throughout the day.

Improves Digestive Health:

Quinoa is a good source of fibre, which can help promote digestive health by preventing constipation and promoting regular bowel movements.

Helps to Maintain Blood Sugar Levels:

Quinoa has a low glycemic index, which means it has a slow and sustained effect on blood sugar levels. This makes it a good food choice for people with diabetes.

Supports Bone Health:

Quinoa is a good source of calcium, phosphorus, and magnesium, all essential minerals for maintaining healthy bones.


Quinoa is naturally gluten-free, making it a great food choice for people with celiac disease or gluten intolerance.

Is Quinoa Better Than Rice?

Quinoa and rice are both healthy foods, but they differ in terms of nutrition and health benefits. It is not a matter of one being better than the other, but rather choosing the food that is best for your specific needs and preferences.

Quinoa has all the essential amino acids that your body needs, making it a good choice for people who don’t eat meat.

Rice is a staple food for many people and provides a steady energy supply to keep you going throughout the day.

The choice between quinoa and rice depends on what you need. Quinoa is a good choice if you need gluten-free food or one with a low impact on your blood sugar.

If you want widely available, affordable, and versatile food, then rice might be the better option.

How Much Protein in Quinoa?

One cup (185 grams) of cooked quinoa contains about 8 grams of protein. This is equivalent to the protein content of one large egg.

It is considered a complete protein containing all nine essential amino acids the body needs to function properly.

This makes it a great source of protein for vegetarians and vegans, who may struggle to get enough protein from their diets.

side effects of quinoa

Side Effects of Quinoa

Quinoa is generally considered safe and well-tolerated by most people. However, like any food, there are some potential side effects to eating quinoa that you should be aware of:

Digestive Issues:

Some people may experience digestive issues after eating quinoa, such as bloating, gas, and stomach cramps.

This is because quinoa contains compounds called saponins, which can irritate the digestive tract. Soaking and rinsing quinoa before cooking can help reduce the level of saponins.

Allergic Reactions:

In rare cases, some people may have an allergic reaction to quinoa, especially if they are sensitive to other foods in the same family, such as spinach, beets, and chard.

Thyroid Issues:

Quinoa contains compounds called goitrogens that can interfere with the functioning of the thyroid gland.

While the effects of goitrogens are typically minor, people with existing thyroid problems should speak with their doctor before incorporating large amounts of quinoa into their diet.

Interactions with Medications:

Quinoa contains oxalates, which can interfere with the absorption of certain minerals, such as calcium and iron.

Additionally, quinoa may interact with blood-thinning medications, so people taking these medications should speak with their doctor before consuming large amounts of quinoa.

How to Cook Quinoa?

The following is a simple recipe for cooking quinoa:


  • 1 cup quinoa
  • 2 cups water
  • 1/2 teaspoon salt (optional)


  • Rinse the quinoa in a fine-mesh strainer to remove any bitterness.
  • Combine the rinsed quinoa, water, and salt (if using) in a saucepan.
  • Bring the mixture to a boil over high heat.
  • Reduce the heat to low, cover the saucepan with a lid, and simmer for 18-20 minutes.
  • Remove the saucepan from heat and let the quinoa sit, covered, for 5 minutes.
  • Fluff the quinoa with a fork and serve as desired.

NOTE: Some people prefer to toast the quinoa in a dry pan over medium heat for a few minutes before adding the water to bring out its nutty flavour. This is optional but highly recommended.

This recipe makes about 3 cups of cooked quinoa. You can adjust the recipe as needed, depending on how much quinoa you want.

How to Serve?

Quinoa is a versatile ingredient that can be served in many different ways. Here are some ideas for serving quinoa:

As a Side Dish:

Cooked quinoa can be served as a side dish or mixed with veggies, herbs, and spices. Try seasoning it with garlic, lemon juice, and freshly chopped parsley for a simple, flavorful side dish.

In Salads:

Quinoa can be used as a base for salads or mixed into existing salads for added texture and nutrition.

In Bowls:

Create a grain bowl by combining cooked quinoa with your favourite protein, veggies, and sauces.

In Stuffed Bell Peppers:

Fill roasted bell peppers with cooked quinoa, veggies, and cheese for a healthy, filling meal.

In Soups:

Add cooked quinoa to your favourite soups for added texture and nutrition.

As a Breakfast Food:

Cooked quinoa can be mixed with fruit, yoghurt, nuts, and sweeteners to create a nutritious breakfast bowl.

In Baked Goods:

Quinoa flour can make gluten-free baked goods like cakes, cookies, and bread.

Storage Instructions

Here are some tips for storing quinoa:

Store in an Airtight Container:

Keep uncooked quinoa in an airtight container in a cool, dry place to prevent it from going rancid.

Store in the Refrigerator:

Cooked quinoa can be stored in the refrigerator for up to five days in an airtight container.

Freeze for Longer Storage:

Cooked quinoa can also be frozen for up to six months. Store it in an airtight container or freezer-safe bag, removing as much air as possible.

Thaw Before Use:

When ready to use, thaw the frozen quinoa in the refrigerator overnight or on the counter for a few hours. If you need to use it sooner, you can microwave it in 30-second increments until it is fully thawed.

Reheat Carefully:

Reheat cooked quinoa in a microwave-safe dish or on the stovetop in a saucepan, occasionally stirring, until it is heated. Avoid overheating it, as this can make it dry and tough.

What Are the Best Ways to Use Quinoa?

Quinoa is a highly nutritious ingredient that can be used in many effective ways to enhance the flavour and nutrition of your meals. Here are some of the best ways to use quinoa:

In Smoothies:

Blend cooked quinoa into smoothies to add texture and nutrition.

As A Breakfast Food:

Use quinoa instead of oatmeal, or mix it with fruit, yoghurt, nuts, and sweeteners to create a nutritious breakfast bowl.

In Energy Bars:

Add quinoa to homemade energy bars to increase their protein and fibre content.

In Salads:

Sprinkle cooked quinoa over salads to add texture and nutrition.

In Desserts:

Add quinoa to desserts, such as cakes and puddings, to increase their fibre and protein content.

In Fritters:

Make delicious quinoa fritters by combining cooked quinoa with eggs, cheese, and vegetables.

In Soups:

Add cooked quinoa to soups for added texture and nutrition.

As a Rice Alternative:

Use quinoa instead of rice as a base for dishes such as stir-fries and casseroles.

Frequently Asked Questions (FAQs)

Quinoa is considered a seed, but it is often referred to as a grain because of its similarity in taste and texture to grains like rice and barley.

Yes, quinoa is naturally gluten-free and is a good alternative for those with celiac disease or gluten intolerance.

Quinoa is generally considered a more nutritious alternative to rice, as it is higher in protein and fibre and contains more vitamins and minerals.

Yes, you can eat quinoa raw, but it is usually cooked before eating. Uncooked quinoa has a bitter taste due to saponins, which can be removed by rinsing the seeds before cooking.

Quinoa is cooked like rice by boiling it in water or broth until it is tender. The ratio of water to quinoa is typically 2:1.

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